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Shiatsu Level 1 Routine

Massage Schools of Queensland – Shiatsu

Z:\RTO\Course Information\New resources 2016\Shiatsu\Shiatsu I Routine 0317.doc

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SHIATSU ROUTINE (Always try to keep your hara facing the meridians you are working on for better Shiatsu).

BACK

1. Sit in Seiza, Contact with client with a hand between shoulder blades and the other on their lower back, feeling their breath - is it shallow, deep, fast, slow? Are you aware of distortions in the spine or musculature? What temperatures can you feel?

2. Spinal stretches in 3 directions. One hand over T3/4 area, the other on the sacrum. One hand on scapula, the other on the opposite P.S.I.S. One hand on the opposite scapula, the other on the opposite P.S.I.S. 3. Place your hands side by side on the right side of their back and apply palm pressure from scapula to buttocks. Repeat other side. 4. Zen Shiatsu stance - this is stance one knee up, other knee down with toes tucked under for stability). Palm spine. Hand on top of hand. 5. Palm down the Bladder Meridian with a hand on either side of the spine. Use alternating palm pressure down to the sacrum on both sides. 6. Sit in Seiza. Palm buttocks to foot, right leg. 7. Palm buttocks to foot - left leg. 8. Place one palm at Bladder 36 the other at the Achilles and stretch the Bladder channel in the leg. Repeat other side. 9. Zen Shiatsu stance: Thumb down 1st Bladder meridian, sacral shake at Bladder 31 to 34 (these are the sacral foramen). Right side. 10. Thumb down 2nd Bladder meridian to BL 54. Right side. 11. Thumb down 1st Bladder meridian, sacral shake at Bladder 31 to 34, left side. 12. Thumb down 2nd Bladder meridian to BL 54. Left side. 13. LEFT SIDE: Thumb down thigh from BL 36 to just above BL40. 14. Stroke and press BL 40 three times. 15. Continue thumb down to BL 57, move I cun out and I cun down, then continue to ankle. 16. Bring left knee up. Palm down meridian, buttocks to ankle. Stretch the foot towards the floor. 17. Thumb down the same meridian, buttocks to ankle.



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18. Bring left knee further up. Palm down GB meridian, buttocks to ankle. Stretch the foot towards the floor. 19. Thumb down GB meridian. Buttocks to ankle. 20. Straighten leg. 21. Raise foot, and place knees on clients thigh, keep your balance with a hand at their lower back. Lean your body weight forward and then raise your body up. Place your weight on twice. 22. Knees off. Rotate leg and place knees onto next meridian, twice. 23. Knees off, rotate leg further place knees on next meridian, twice. 24. Sit in Seiza. At clients left foot. Thumb down sole, 1st lateral side of the sole then down the centre of the foot to Kid 1. 25. Stroke and press Kidney 1 three times. 26. Thumb off in opposite direction to side of foot, following the Kidney meridian to Kidney 3. 27. Pummel foot with a loose, heavy fist. 28. Hold their ankle, lean back and stretch their leg. Keep the traction on and shake leg. Repeat two more times. 29. Place the leg down, hold their heel and shake the leg to cause a vibration in the calf, then into the thigh, and lastly to the lower back. 30. RIGHT SIDE 31. Repeat procedures from 13 to 29 on Right leg. 32. Hold both ankles and cause the vibrations up through the legs. 33. Sit in Seiza, at right shoulder. Soft palm scapula. 34. Palm down or use the Dragons mouth technique down arm to hand. 35. Place wrist onto clients back to lock the arm in place. Hook your fingers behind the scapula and lean back to stretch. When in traction shake it. 36. Thumb down behind scapula. 37. Release arm beside them again.

38. Move to 90 to the shoulder to locate Small Intestine 11. Thumb pressure three times. Make sure your hara is facing the tsubo.



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39. One hand under the front of the shoulder and one on top of scapular. Use the bottom hand fingers to lift and drop their shoulder. Make sure your bottom hand is in the correct position to lift the front of the shoulder. Then rotate shoulder girdle in both directions. 40. Stretch shoulder towards the feet, holding from the shoulder, then elbow, then wrist. 41. Repeat 33 to 40 on left shoulder. 42. Move back to their left side. Place both your knees down. 43. Elbow down the right BL meridian to GB 30 in the buttock. Hold elbow pressure on and use a lateral waving motion of your hand to vibrate through your elbow tip. 44. Repeat down left BL meridian to G.B. 30 and wave.. 45. Place your fingers on one side of the spine, thumbs on the other with one hand over the other between the bottom ribs and the PSIS. Perform a Kidney squeeze three times. Pressure on first then squeeze, let go and release the pressure. 46. Palm down Governing Vessel, Back to sacrum, hand on top of hand.

------------------------------------------TURN THE CLIENT OVER------------------------------------------

THE LEGS 47. Zen Shiatsu Stance. Straddle client’s legs for better angle and pressure. Bend clients left knee out from center line, with toes opposite right ankle. Support knee with towel or bolster if required. Supporting hand on clients right hip, working hand on client’s left knee perform a gentle stretch (up to 3 times). 48. Palm pressure from the foot to the groin. 49. Bend left knee up a little further, heel to knee and stretch again. 50. Palm pressure from the foot to the groin on a more medial line. 51. Bend left knee up a little further, toes to knee, and stretch again. 52. Thumb up from the foot (Kidney 1) along the calf and under the adductors. Then repeat these 3 positions on the right leg.



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THE NECK

53. Sit in Seiza at the top of the clients head. 54. Reach under and find the base of the head. Use in and out pressure, using your fingers of both hands, one on each side of the spine, work down to the base of the neck 55. Hook fingers under occiput on the centerline and gently stretch the neck by leaning back with body weight. Gently release the stretch. 56. Repeat this on a wider line on the neck. 57. Repeat the neck stretch but hook your fingers under the occiput at G.B. 20 58. Turn the head to one side and thumb around the ear to the occiput and along occiput to spine. 59. Thumb two lines down neck, following the second line along top of shoulder. 60. Straighten head; turn it to the other side. 61. Thumb around the ear and along the occiput to the spine. 62. Thumb two lines down the neck, following the second line along top of shoulder. 63. Straighten head. 64. Turn head to the side, causing a gentle stretch with one hand on the occiput and one on the forehead, keeping the head level. 65. Return head to middle position.

66. Tilt the head 45 to the side, with the face looking upwards. One hand supporting occiput the other on opposite shoulder. In this position push the shoulder towards the feet. 67. Repeat 63-65 on other side. 68. Thumb along both edges on both clavicles, with the head straight and resting on the mat. 69. Cross arms under clients head placing left hand on right shoulder and right hand on left shoulder. Lift forearms to stretch neck forwards. Release the stretch.

70. Remove one hand and stretch in 45, supporting head with free hand.

71. Stretch head 45 in other direction. 72. Put palms onto shoulders, and push towards feet. 73. Press shoulders to floor.



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THE FACE 74. Thumb from between eyebrows to top of head. GV 20 75. Thumb bladder meridian from eyebrow (BL2) to top of head 76. Thumb across eyebrows. 77. Pinch lightly along eyebrows. 78. Hook fingertips under supraorbital ridge and lean back. 79. Cover their eyes for 30 seconds with your palms. 80. Press each side of nose (LI 20) with the tips of your index fingers. 81. Hook your fingertips under their cheek bones and lean back. 82. Pinch along jaw bone using your thumb and side of your index finger. 83. Thumb into comer of the jaw (ST 6) 84. Gently rub and pull ears. 85. Cup ears for 30 seconds. 86. Massage temples. 87. Hold pressure onto temples, then slowly, very slowly release, completing the massage.

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JOINT WARM UPS. 1. Lace fingers lightly together and rock your wrists to left and right x 10. 2. Keep fingers laced and roll the wrists x 10. Then opposite direction x 10. 3. Turn elbows out and grab imaginary taps with your hands. Turn off the taps as you roll your elbows into the centre. Do this alternately to the left and right sides x 10. 4. Arms at right angles to the sides of your body, one fist faces up, the other faces the ground. Pull scapula back and knock fists towards the back. Do this two times then swap arm positions to do the same on the other side x 10. 5. Hands in front of your chest and roll shoulders forward. Then roll shoulders backward x 10.

6. Look left and right x 10. Look up and down x 10. Tilt ear to shoulder left and right x 10.



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7. Arms level in front of the body, thumbs touching the chest. Twist your torso to the right half a turn, then a full turn. Return to the centre and do the same to the left side x 10 8. Hands on the back of your hips and rotate your hip joints clockwise as far as you can x 10. Then do the same anti-clockwise x 10. 9. Hands on your knees without any weight. Roll knee joints into the centre and out in a circle x 10. Repeat in the opposite direction x 10. 10. Hands on hips, ball of the right foot on the ground. Rotate ankle, knee, and hip joints in a clockwise direction x 10. Repeat the same on the left side in an anticlockwise direction x 10. 11. Step one foot back in a long narrow stance. Place one hand on your hip and one hand on your front thigh. Lift your back heel. Press it half way to the floor, lift again, then press it all the way to the floor. Repeat x 10. Do 10 times on other side. 12. Step out to the side in a wide stance. Place one hand on your hip and the other on your front thigh. Rock to the side pressing the back hip joint x 10. Repeat x 10 on other side. 13. Stand feet shoulder width apart and turn left and right as your arms wrap around your body. Do x 10. Make sure your head and eyes turn all the way to the back so your spine gets a full turn. ____________________________________________________________

Meridian Exercises for Yourself

Included here are some stretching exercises which will not only benefit you personally, but will enable you to perceive the benefits of Shiatsu yourself together with a practical way to remember the meridians. The exercises described are called Makko-ho exercises that promote Ki flow in the 12 main meridians. They are widely taught along with Shiatsu as a way of improving health, and of assessing the condition of Ki flow within one’s own meridians. They are quite simple and take about ten minutes to run through. Ideally they can be practiced daily, for example, in the morning after getting up. They can also be used as a part of other exercise programmes, or at any time of the day when the body feels in need of some rejuvenation. There are six exercises, each stretching one pair of meridians. Stretching a meridian has the effect of stimulating Ki to flow along the meridian. By stretching all the meridians with the six exercises, one’s entire Ki flow through the meridian system is improved. This often has the benefits of removing tiredness, (which is often due to blocked Ki flow rather than a lack of Ki as often thought), and making the body feel lighter. Stretching the meridians also has the effect of re-balancing the Ki flow in the meridian system. In order to promote Ki flow, these exercises must be done in a particular way. Many other stretching exercises are performed for a physical effect, and it is thought best to stretch as far as possible regardless of the tension and pain this may produce. The body may also be “bounced” to stretch that little bit further. While this kind of stretching may increase physical flexibility, it has little effect on Ki flow, as pain and tension prevent the flow of Ki. (You will find that practicing the



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Makko-ho exercises is actually a very effective way of increasing your flexibility, painlessly). The Makko-ho exercises are performed quite differently so as to have the maximum effect on Ki. Firstly, you stay relaxed throughout, with smooth, continuous breathing. You only move into the stretch position as far as is needed to feel a stretch in the particular meridian pair, without any force, so that you can stay relaxed. Secondly, the stretch is held for some time, from half a minute to several minutes, to give time for the Ki to move, rather than a quick in and out movement. After holding a particular stretch for 5, 10 or 15 seconds, you may feel any stiffness or slight pain beginning to recede, and the stretch becomes much easier. This is the moment when Ki begins to flow. Once Ki starts flowing you obviously want to hold the stretch longer so that as much Ki as possible is set moving. With a quick stretch or bouncing movement, this moment is never reached. How to Perform the Exercises 1. Before you being the exercises, make sure that you are relaxed and centred. 2. Before each stretch, take a breath in, then breathe out as you go into stretch. As you hold the

stretch position, keep breathing evenly and continuously. Holding the breath holds tension in the body, whereas with continuous breathing tension is released on each out breath. Then, as you rise out of the stretch, take a deep breath in, then a deep breath out and relax.

3. Only move as far into each stretch position as you can without creating discomfort and tension

throughout your body. you should be able to feel a stretch along the pair of meridians, but this should not be so much as to cause pain.

4. Hold the stretch for half a minute to several minutes. See if you can feel the moment at which

Ki begins to move, and the position begins to feel more comfortable. As more Ki flows you may well find that you can move a little further.

5. After completing all 6 exercises, a lot of Ki will have been set moving. If you immediately jump

up and start rushing about, you will stop this movement, so it is a good idea to lie down for a while to allow the Ki to keep flowing and re-balance. When ready, get up and try to keep the feeling of relaxation and centredness throughout your day.



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Lung and Large Intestine Meridian Stretch

Stand with your feet shoulder width apart, hook your thumbs together behind your back and stretch; your fingers outwards. As you breathe out, bend forwards, keeping the legs and arms straight. Bring your hands as far over the head as possible without using force - imagine that somebody else is pulling your hands forward. The feeling should be of an enjoyable stretch. Check your body to make sure that you are not tensing up, and breathe slowly as you hold the position for half a minute or more. You may well be able to feel a particularly strong stretch along the Lung and Large Intestine Meridians in the shoulder, arms and thumbs. Finally breathe in as you slowly straighten up to a standing position.



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Spleen and Stomach Meridian Stretch

Kneel on the floor, and move your feet outwards so that your bottom sits on the floor. If your bottom does not reach the floor, put a cushion under it so that your body weight is resting through your bottom on the floor. Now, as you breathe out, lean backwards and support your weight on your hands behind you. You may now feel a stretch along the spleen and stomach meridians on the front of your thighs and lower legs. If it feels that you are getting plenty of stretch in this position and that you could not comfortably stretch any further, stay in this position for at least half a minute, breathing evenly. If you feel that you need to stretch further, drop down onto your elbows. Make sure your knees are within a few inches of each other and on the floor - if they splay outwards or upwards the meridians are not so effectively stretched. Again, if this is as far as you can comfortably go, stay in this position; don’t think that you have to force yourself further. If, however, you feel that you could quite easily stretch further, drop your back onto the floor. Raise your arms over your head and interlock the fingers to increase the stretching of these meridians in the abdomen and chest. If you feel discomfort or pain in your lower back, don’t force yourself to stay in this position; go back to resting on your elbows. Otherwise, after half a minute or so, raise yourself back onto your elbows, then onto your hands, then sit up straight.



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Heart and Small Intestine Meridian Stretch Sit on the floor and draw the soles of your feet together. Grasp your feet with your hands and pull the feet as close to the body as possible. Make sure your elbows are outside your legs, and lean forward, taking your head towards or onto your feet. Hold this position for at least half a minute, breathing evenly. This is not such a strenuous stretch as the last two but you will feel a line of tension along the heart and small intestine meridians on the underside of the arms. Finally breathe in as you rise out of the stretch position, and relax.

Kidney & Bladder Meridian Stretch Sit on the floor with your legs straight out in front of you and bend forwards from the hips, reaching with your hands so far down the legs as you can comfortably go. You may be able to hold onto your feet or, if you cannot stretch that far, your ankles. Drop your head forwards to stretch the bladder meridian in the back of the neck. You should now be able to feel a line of stretch in the kidney and bladder meridians all the way from your feet, up the backs of the legs, to the back and neck. Hold the position for half a minute or more as usual, making sure that your breathing is free and easy and your body is relaxed. Then rise back up to a sitting position as you breathe.



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Heart Governor and Triple Heater Meridian Stretch

Sit on the floor either with the soles of your feet together or with the feet crossed over each other, whichever is more comfortable. Now cross your arms over each other and grasp your knees with your hands wrapped well around the knees. Take a breath in, and then as your breathe out drop your head and body forwards and your knees downwards towards the floor so that the hands are pulled away from each other. You should now feel a stretch along the front and back of the arms along the pathways of the heart governor and triple heater meridians. Hold for half a minute or so, breathing evenly, then breathe in and rise back up to a sitting position.



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Liver and Gall Bladder Meridian Stretch

Sitting on the floor, spread your legs as wide apart as they will comfortably go, while keeping them straight. Bending from the waist, reach down one leg with your hand as far as is comfortable, and bring the other arm over your head towards the same foot. Keep facing forwards rather than facing the leg, so that the side of your torso is stretched. Relax and breathe evenly. You should now be able to feel the pathways of the liver and gall bladder meridians being stretched on the inside and outside of the legs and in the side of the torso. After holding for half a minute or more, breathe in as you sit up again, then breathe out and go down to the other leg. Again hold for at least half a minute while breathing evenly, then rise back up to a sitting position.

Now that you have finished the six exercises, lie down on your back with your arms to your sides for a few minutes. Relax and tune into what is happening within your body. You may well be able to feel sensations of energy moving around your body. When you feel ready, you can get up.



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MERIDIAN DISTRIBUTION ON THE LEGS



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MERIDIAN DISTRIBUTION OF ARMS AND TORSO



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MERIDIAN DISTRIBUTION OF THE HEAD AND FACE

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